update 6 Wochen: Gewicht stabil bei gut 1500 kcal

 Seit dem 17.6.24 - 28.7.24 

Mein Fitbit meint ich habe durchschnittlich 1779 kcal proTagverbraucht

Ich habe 1270 kcal als gegessen geloggt 

die Differenz sin 510 

wenn ich aber , wie schon öfters gesagt, 20% geschlampt habe, und ich gut 1500 gegessen habe was die realistische Annahme ist, und Fitbit meinen Verbrauch um 10%-15% überschätzt, was sehr wahrscheinlich ist, 

dann ist das alles ganz logisch 

bei gut 1500 kcal bleibt mein Gewicht stabil 

und das ist in jeder Hinsicht eine realistische Annahme

ich habe die Arroganz der Schlanken satt

 Ich bin stinksauer. Die Schlanken sind widerlich. Aufgeblasen vor Arroganz und meinen dass sie was richtig machen dabei haben sie bloß Glück. und darauf bilden sie sich was ein, Ekelhaft.

400 kcal Frühstück mit 30 gr Protein 50 gr Carbs und 12 gr Fett

 250 g Greek Joghurt, 40 g Oats, 15 Almonds, 150 g  Berries 

100 kcal                      150  kcal        90  kcal       60 kcal 

i would like to compose a breakfast with 30 grams of protein 45 grams of carbs 12 grams of fat and all of it for exactly 400 calories

Creating a balanced breakfast that meets your specific nutritional goals of 30 grams of protein, 45 grams of carbs, 12 grams of fat, and exactly 400 calories can be challenging but achievable. Here's an example meal plan that fits these criteria:

Breakfast Components

1. Greek Yogurt (Non-Fat)

   • Quantity: 1 cup (245 grams)
   • Protein: 22 grams
   • Carbs: 10 grams
   • Fat: 0 grams
   • Calories: 100

2. Oats

   • Quantity: 1/2 cup (40 grams) dry
   • Protein: 5 grams
   • Carbs: 27 grams
   • Fat: 3 grams
   • Calories: 150

3. Almonds

   • Quantity: 15 grams (about 12 almonds)
   • Protein: 3 grams
   • Carbs: 2 grams
   • Fat: 8 grams
   • Calories: 90

4. Mixed Berries

   • Quantity: 1 cup (150 grams)
   • Protein: 1 gram
   • Carbs: 18 grams
   • Fat: 0 grams
   • Calories: 60

Totals

• Protein: 31 grams
• Carbs: 57 grams
• Fat: 11 grams
• Calories: 400

Adjustments to Meet Exact Nutritional Goals

• Reduce Oats: Use slightly less oats to reduce carbs and calories if necessary.
• Increase Greek Yogurt: Add a bit more yogurt to boost protein if required.
• Adjust Almonds: Modify the number of almonds to tweak fat content.

Breakdown

Greek Yogurt

• High in protein and low in fat, making it an excellent base for your breakfast.

Oats

• Provide a good source of carbohydrates and a moderate amount of protein.

Almonds

• Contribute healthy fats and a small amount of protein and carbs.

Mixed Berries

• Add natural sweetness and additional carbs, along with vitamins and antioxidants.

Preparation

1. Prepare the Oats: Cook the oats with water or a low-calorie milk substitute if desired.
2. Mix with Greek Yogurt: Stir in the Greek yogurt for a creamy texture.
3. Top with Berries: Add mixed berries for flavor and carbs.
4. Add Almonds: Sprinkle almonds on top for crunch and healthy fats.

Additional Tips

• Adjust Portions: If the calorie count is slightly off, adjust the portions of each component slightly to achieve the exact 400 calories.
• Flavor Enhancers: Add cinnamon or a splash of vanilla extract for extra flavor without adding calories.

This balanced breakfast provides a good mix of protein, carbs, and fats, and is designed to keep you satiated and energized throughout the morning.

understanding carbs, net carbs, fiber and how digestable their calories are

 help me understand carbs. there are net carbs and fiber . what about calories ? does fiber have usable digestable calories?

Understanding carbohydrates and their impact on diet involves distinguishing between different types of carbs, their calorie contributions, and their effects on blood sugar.

Types of Carbs

1. Total Carbohydrates: This is the sum of all the carbohydrate components in food, including fiber, sugars, and starches.
2. Net Carbohydrates: This is the amount of carbohydrates that have a significant impact on blood sugar levels. It's calculated by subtracting fiber (and sometimes sugar alcohols) from the total carbohydrates: $$\text{Net Carbs} = \text{Total Carbs} - \text{Fiber}$$

Fiber and Calories

• Dietary Fiber: Fiber is a type of carbohydrate that the body cannot fully digest. It comes in two forms:

  • Soluble Fiber: This type dissolves in water and can help lower glucose levels and blood cholesterol.
  • Insoluble Fiber: This type does not dissolve in water and helps move material through the digestive system, promoting regularity.

• Caloric Contribution of Fiber:

  • Although fiber is technically a carbohydrate, it doesn't fully convert to glucose in the body, and therefore, its impact on blood sugar is minimal.
  • Caloric Content: Traditionally, it was thought that fiber had zero calories. However, some fibers, particularly soluble fibers, can be fermented by bacteria in the gut, producing short-chain fatty acids, which provide a small amount of energy. Soluble fiber generally provides about 2 calories per gram, while insoluble fiber provides about 0-1 calorie per gram.

Calorie Calculation in Carbs

• General Carbohydrates: Carbohydrates typically provide about 4 calories per gram.
• Net Carbs and Calories: When calculating calories from carbs, you usually subtract the fiber to get the net carbs, especially on low-carb diets, as fiber does not significantly affect blood glucose levels.

Practical Implications

• Food Labels: When looking at nutrition labels, the total carbohydrate content includes fiber. For low-carb diets, focusing on net carbs is essential.
• Impact on Blood Sugar: Net carbs are more relevant for people managing blood sugar levels (e.g., diabetics) since fiber does not significantly impact blood glucose.

Example

If a food item has:

• Total Carbohydrates: 20 grams
• Fiber: 5 grams
• Net Carbs: 15 grams (20g - 5g)
• Caloric Contribution:
  • From Net Carbs: 15g x 4 kcal/g = 60 kcal
  • From Fiber (assuming 2 kcal/g for soluble fiber): 5g x 2 kcal/g = 10 kcal

Thus, the total caloric contribution from carbohydrates in this example would be 70 kcal.

Summary

• Net Carbs are the digestible carbohydrates that impact blood sugar.
• Fiber has a minimal caloric contribution, with soluble fiber providing a small amount of calories.
• Calories from Carbs are calculated by considering the impact of net carbs and the minor contribution from fiber.

This understanding helps in managing diet, especially for those on low-carb diets or managing blood sugar levels.

wie lange für 10 kg Muskeln? 2-3 Jahre

 how much muscle can a woman of 50 build with moderate resistance training with progressive overload per week or per month if she trains 3 times a week

My take away:  Kilo 1 - 5    10 Monate bis 20 Monate

                          Kilo 5 - 10   20 Monate bis 40 Monate

Erklärung:

The amount of muscle a 50-year-old woman can build with moderate resistance training, incorporating progressive overload, depends on several factors, including her baseline fitness level, diet, sleep quality, and individual genetic predisposition. However, there are some general estimates based on research and expert opinions.

General Estimates:

1. Initial Gains:

   • In the first few months of a resistance training program, individuals often experience relatively rapid gains due to neuromuscular adaptations. For someone new to training, this could be around 0.5 to 1 pound (0.23 to 0.45 kg) of muscle per month.

2. Subsequent Gains:

   • After the initial adaptation period, the rate of muscle gain typically slows down. For a woman in her 50s, a realistic goal might be approximately 0.25 to 0.5 pound (0.11 to 0.23 kg) of muscle per month with consistent training and proper nutrition.

Factors Influencing Muscle Gain:

• Training Program: A well-structured program that includes progressive overload (gradually increasing the weight or resistance) is crucial.
• Protein Intake: Adequate protein intake is essential for muscle repair and growth. Typically, 1.2 to 2.0 grams of protein per kilogram of body weight is recommended.
• Recovery: Sufficient rest and recovery, including quality sleep, are necessary for muscle repair and growth.
• Hormonal Balance: Hormonal changes that occur with aging can affect muscle growth. Ensuring a balanced diet and possibly consulting a healthcare provider about hormone levels could be beneficial.
• Consistency: Regularity in training is key. Training three times a week consistently is a good approach.

Practical Steps:

• Resistance Training: Focus on compound movements like squats, deadlifts, bench presses, and rows, which engage multiple muscle groups.
• Nutrition: Ensure a balanced diet with adequate protein, healthy fats, and carbohydrates to fuel workouts and recovery.
• Rest: Allow for recovery days between intense workout sessions and prioritize sleep.
• Track Progress: Keep a workout log to monitor improvements and adjust the training program as needed.

Example:

For a 50-year-old woman starting with moderate resistance training:

• Month 1-3: Potential muscle gain of 0.5 to 1 pound (0.23 to 0.45 kg) per month.
• Month 4 and Beyond: Potential muscle gain of 0.25 to 0.5 pound (0.11 to 0.23 kg) per month.

These figures are averages and can vary widely between individuals. It's important to approach muscle-building with patience and realistic expectations, focusing on gradual progress and overall health improvements.

training for a pull up

for a woman of 70 kilos: when training for a pull up, with training machines , how many reps with what weight would usually predict that one can do one real pull up

Training for a pull-up, especially using a machine, involves progressively decreasing the assistance provided by the machine until you can perform an unassisted pull-up. While there's no exact formula that guarantees when someone can perform their first unassisted pull-up, certain guidelines can help you gauge your progress.

Using an Assisted Pull-Up Machine

1. Determine Your Starting Assistance: The machine will have a counterbalance that reduces the amount of body weight you're lifting. Start with an amount that allows you to complete 8-12 reps comfortably.

1. Progressive Overload: Gradually decrease the assistance over time. Aim to reduce the assistance by 5-10% each week or as soon as you can complete 3 sets of 8-12 reps with relative ease.

1. Repetition and Weight Estimation:
   • If you can perform 3 sets of 8-12 reps with about 10-15 kg (22-33 lbs) of assistance, you might be ready to attempt an unassisted pull-up.

Was soll ich tun? Mehr Muskeln oder weniger Kalorien?

Was soll ich tun? Mehr Muskeln oder weniger Kalorien?

Weniger Kalorien ist verdammt hart und nicht unbedingt gut gesundheitlich gesehen und langfristig schaff ich das nicht

ich muss also meinen Umsatz erhöhen mit viel mehr Muskeln und mehr Aktivität, das ist eine längerfristige Herangehensweise aber besser für mich